CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Band Distracted Pigeon Pose/Hip Mobility

2 Minutes – Band Shoulder/Lat Stretches

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

10 Wall Squats

10 Reverse Snow Angels

10 Single Arm KB/DB Press

Oly Warm-up (Snatch)

Hang Power Snatch + Power Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Hang Power Snatch + Power Snatch (Build to a heavy set for the day – Note Heaviest Set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

21 Double Unders (2:1 Singles)

15 Single Arm KB/DB Snatch (53/35KB or 45/25DB)

9 Push-ups

Extra Credit

EMOM For 10 Minutes Complete 3-5 Muscle-ups or 5 Kipping Swings and 3 Muscle-up Transitions